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Master the Course: IRONMAN Wisconsin

Insider tips for one of the most popular races on the IRONMAN race circuit.

by AJ Johnson

Held in Wisconsin's capital city of Madison, IRONMAN Wisconsin is a popular course with incredible crowd support. The single-loop, mass-start swim in Lake Monona is easy to navigate, calm and wetsuit-legal. The scenic bike course tests every athlete with its seemingly endless rolling hills. (A tuned rear derailleur is a must if you want to have a successful day on this course!) The race finishes with a two-loop run featuring more of the same: healthy doses of hills and cheers.

Now in its 11th year, this event has proved itself as an athlete favorite, as many keep returning to take on its challenge. (I have raced the event three times, including its inaugural year in 2003—also my first IRONMAN.) Like most IRONMAN events, the right strategy and proper execution on race day usually make the difference between finishing well and just finishing. Here’s a look at how you can take on Wisconsin and have a great race.

Swim/T1

The swim start at IRONMAN Wisconsin is a deep water, mass start in Lake Monona. Athletes enter the water and swim out to the start line, then tread water until the gun goes off. With a one loop swim and plenty of room, things spread out quickly. With water temperatures typically in the high 60’s to low 70’s, the swim is wetsuit legal.

IRONMAN Wisconsin has the most unique transition on the IRONMAN circuit. The bikes are staged at Monona Terrace, designed by Frank Lloyd Wright, and athletes run up the helix along the side of the building to reach their bikes. While it's a long, uphill run, the spectators along the way are lifesavers. Athletes enter the building and grab their gear bags before entering a ballroom where the wetsuits come off and the cycling gear goes on. Once changed, athletes grab their bikes before circling down the other helix and onto the course.

Bike

The bike course is the shape of a lollipop with athletes riding 16 miles out of Madison, riding two 40-mile loops, and then returning to Madison. The course is rural, with great views of expansive farms and rolling hills. Speaking of hills, that is the overall theme of this course. There is no single long climb to worry about, it's the relentlessness that will tax everyone's legs. With almost 3,000 feet of elevation gain over the 112 miles, setting and following a pacing plan, especially early on, is critical. On a course like this, it's easy to spike your watts, but doing so will leave you drained for the later miles.

A key indicator of a steady ride is your Variability Index (VI). The VI shows if you rode steady and even, or if you had spikes in your power. Standing up and hammering the hills takes much more energy than trying to ride smoothly over them. Over the course of 112 miles, repeated bursts will wear you down much faster than the smooth and steady approach. Shoot for a VI of 1.05 or less. If possible, find a course that mimics the Wisconsin's terrain, then work on maintaining a steady power output. Stay seated for most climbs and work on keeping your cadence above 90 rpm. Don’t be concerned about your speed; stay focused on keeping your watts and/or heart rate in check. If that means the speed is 10 mph, so be it. Using speed as your guide, especially on hilly courses, is a common and costly mistake.

You can also use the Intensity Factor (IF) to dial in your pacing and effort for race day. Your IF is based off your Functional Threshold Power (FTP), or what you can sustain for one hour—it's critical that your FTP be up to date. A typical age-group athlete should aim for an IF of around .70, which will leave enough in the tank for the run. If you are a first-time IRONMAN athlete or don’t feel confident in your run, back your IF down to .65. Remember, triathlon is not three sports put together, it's one sport. The strategy that gets you to the finish line fastest is the best one.

Don’t just take my word for it: check out my file from IRONMAN Wisconsin in 2007. In my training and during the race I was using a power meter, but not effectively. Despite this being my 10th IRONMAN, I went out hard from the start. In the first 56 miles I had a VI of 1.07 and IF of .85, which is way too hard. I paid for that on the second loop, and due to the need for more recovery on the downhills, my VI for the second half of the bike skyrocketed to 1.11. My IF dropped to .69, showing that I was indeed cooked.

T2/Run

Athletes ride up the aforementioned helix to finish the bike, jump off, and head into the Terrace to don their run gear. They then run out of the top level of the terrace to start the run. The two-loop course goes through downtown Madison and the University of Wisconsin campus, and along State Street. Like the bike, the marathon has hills to keep things interesting.

The key to a good run is a well paced bike (see above). If you’ve left enough in the tank you can, and will, have a solid run on this course. Here, too, a conservative start is best. Take it easy for the first two miles to make sure you are hydrated. Build into your effort and find your legs. The only steep climb is up Observatory Hill at miles 5 and again at 18. Don’t be afraid to walk here—it's short, but trying to blast up it will take a physiological toll.

You can look forward to running through the U of W's Camp Randall football stadium, where artificial turf provides magical relief from the pavement. The rowdy crowds along State Street will offer you tempting food—try not to lose focus, but have fun too. Be ready to have to run by the finish line before turning around for loop two. Don’t let this get to you. Remember, you are prepared for a full marathon and with the right pacing and nutrition you can meet your goals.

Weather

The weather at IRONMAN Wisconsin is unpredictable. The event has experienced both very hot and cold temperatures. Check the weather during race week, but come prepared for a surprises and have back-up plans: for example, if it’s cold, you might need to take in more calories during the race. If the heat and humidity are high, tweak your hydration strategy. Be ready to make adjustments.

AJ Johnson is a power analyst at TrainingPeaks. He has raced 13 IRONMAN races, including the IRONMAN World Championship three times. He started using a power meter in 2005 and has analyzed files from the IRONMAN and IRONMAN 70.3 World Championships, as well as the Tour de France.